Workout Of The Day

Monday
Weightlifting
Power Snatch (Or DB Snatch 3/3)
10:00 EMOM
1 Rep, starting @ 60% up to max
—-2:00 Rest —-
Power Clean
10:00 EMOM
1 Rep, starting @ 60% up to max
"DESIRE" (AMRAP - Reps)
5 Minutes of Burpee Box Jump-Overs 24/20
Accessory Work
3 Sets, For Quality
20 Alt V-Ups
-Max Hollow Hold
R: 60sec
20 Russian Twists
-Max Extended Plank Hold
R: 60sec
Power Snatch (Weight)
Power Clean (Weight)
Tuesday
Split Squat (Weight)
Back Rack Front Foot Elevated Split Squat
Take 12:00 to Establish Max
8 Reps/Each Building to a Max for Day
R: as needed b/s
1-Mile Run (Time)
Max Effort 1-Mile Run
2k Row (Time)
Max Effort 2k Row
Accessory Work
Build to a heavy 3 RM Back Squat
Wednesday
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats
Accessory Work
3 Sets
10-12 DB Pullovers
8/8 Single Arm DB Rows
Thursday
Metcon
Every 6:00 for 5 rounds
15/10 Cal Echo Bike or 200m run
100ft Farmers Carry 70/53#
80 Double Unders
100ft Farmers Carry 70/53#
20/16 Cal Row or 200m run
Friday
Back Squat (Weight)
Take 15 minutes to build to 8 RM
Metcon (Time)
12 minute AMRAP
Street Run (100m)
6 Deadlifts 225/155 (60ish%)
4 SHSPU
Saturday
Metcon (AMRAP - Reps)
Partner Fight Gone Bad:
3 rounds x 2 minute stations:

Wall Ball Shots
SDHP
Box Jumps
Push Press
Row
Rest

Rx:75/55#
No WOD available